I find it harder on my back if I relined all the way in E+ so I only recline a little when I try to sleep. The only exception is if the person behind me keeps bumping my seat. Then I would do a full recline for a little to send a message
I personally think there should be no guilt for using the seat as designed
Funny there was a recent news story on the Taiwan High Speed Rail. This guy had his seat fully reclined. Then a guy showed up for the row behind him. The guy gave the reclining guy a lecture about "not educated", "not understanding international etiquette". The user comments were split half/half. That is "you are entitled to recline as much as the seat allows" vs. "show some consideration for people behind you". People also mention the Japanese usually give a heads-up before they start reclining. Also, ANA FAs would remind people to put the seat up during meal time.